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I will become a god! 6 month Puretropin log

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  1. #151
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    Monday chest delts tris back

    machine press 4x8 maxed machine for all sets after warmups

    Incline barbell press adding weight each set enough reaching a tough 6 only counting last 3 as working sets
    1st working 275
    2nd working 315
    3rd working 385



    nuetral grip dumbbell press 3x10
    1st working 55
    2nd working 65
    3rd working 75

    reverse band bench 5x5
    1st working 405
    2nd working 405
    3rd working 405
    4th working 315
    5th working 315

    vbar pushdowns 4x12 30 seconds rest max weight

    dumbbell side laterals 5x10 20 seconds rest 35lbs each set

    bent over rear dumbbell raise 3x30
    1st working 30
    2nd working 35
    3rd working 45

    wide grip pulldowns 4x10 focus on stretch didnt log weights


    Tuesday backday

    one arm dumbbell row worked up to a tough 8 then stuck with it for 4x8 150lbs

    Low rows 4x10
    super set with stretchers 4x8

    dumbbell shrugs 4x25
    1st working 70
    2nd working 90
    3rd working 100
    4th working 110

    reverse hypers 4x15
    super set with rack pulls 1/4 reps 4x6


    Wednesday arms and calves

    Triset #1
    V-Bar pushdowns Do a few sets to get warmed up. Do 10 reps with a heavy weight
    Immediately followed by

    Dumbell curl Do 8 reps on these with a 3 second descent

    Immediately followed by

    Dips between benches Do all sets to failure

    Do 5 rounds of the above after 2 warm up sets. 15 sets via 5 trisets.



    Barbell curl Do 8 reps on these with a 3 second descent

    Immediately followed by

    Reverse grip pushdown Do sets of 15 on these

    Immediately followed by

    EZ bar reverse curls Do 15 reps on these

    Do 5 rounds of the above after 2 warm up sets. 15 sets via 5 trisets.


    Calves

    standing calve raise 3x30 did 10 reps hold contraction for 10 seconds and repeat until 30 reps
    super set with seated calve raise 10 reps nices and slow 3x10


    Thursday legs


    Lying leg curls 2-3 warm up sets. Do 4 sets of 12 with 60 second breaks
    1st working 110
    2nd working 130
    3rd working 150
    4th working 170

    Banded leg press did sets of 8 until found a challenging weight and stuck with it for 3 sets of 8 after i found it

    Smith machine lunges Here is how you do these. Do 4 reps on one leg, then quickly switch to the other and do 4 reps and switch back until 8 reps 135lbs
    Supersetted with

    Smith machine squats Now throw a 45 on top and do 8 deep reps with 225 6 total work sets via 3 supersets.




    Leg extensions Do 4 sets of 8 on these
    1st working 150
    2nd working 170
    3rd working 200
    4th 225



    dumbbell stiff legged deads Do 2 sets of 15 on these. Did not lockout. Go up of the way then come back down. Keep constant tension on hams. 2 total work sets.

    1st working 65lbs
    2nd working 85



    Friday Chest and delt pump day




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  2. #152
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    Monday chest and delts

    Machine press Do a few warm up sets to get started. On these use a full range of motion with a flex at the end for 4 sets of 10 max weight



    Incline barbell press 3x8
    1st working 225
    2nd working 315
    3rd working 405

    Reverse band bench Do 4 sets of 5 495lbs



    Stretch pushups Do 3 sets to failure



    Dumbell raises 4x12
    1st working 30lbs
    2nd working 35
    3rd working 45
    4th working 50





    Bent over rear dumbell raises Do 3 sets of 20 reps of swings 55lbs

    superset with


    Spidercrawls Go up to above head, and down to belt level 3 times per set


    Tuesday Back


    Rhomboid rows 4x12
    1st working 2 plates total
    2nd working 4 plates total
    3rd working 5 plates total
    4th working 6 plates total


    Low rows Do sets of 4x8 1st set started 4 pins away from max last set was on max
    Supersetted with

    One arm lat pulldowns Hit 4x8 17 plate on cables focused on contraction and stretch as much as possible



    Trap bar deadlifts Do 4 sets of 5 with 495lbs




    Banded hypers 2 sets of failure. 2 total work sets.

    Calves


    Wednesday arm day

    Superset #1
    V-Bar pushdowns Do sets of 12 on these with a good flex at the bottom

    Immediately followed by

    Dumbell curl Do 8 reps on these with a 3 second descent


    Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.




    Reverse grip pushdown Do sets of 15 on these

    Immediately followed by

    Barbell curl Do 8 reps on these with a 3 second descent
    Do 5 rounds of the above after 2 warm up sets. 10 sets via 5 supersets.


    EZ bar preacher curl 4 sets of 8 with monster mini bands
    Smith machine JM press Do 4 sets of 8 perfectly controlled reps


    Thursday Legday


    Seated leg curls 4x10
    1st working 110
    2nd working 130
    3rd working 150
    4th working 170
    drop to 150 for 8
    drop to 130 for 8 and 25 partials



    Banded leg press 3x8 with green bands
    1st working 12 plates total
    2nd working 14 plates total
    3rd working 16 plates total



    Squats 4x8 3 second descent
    1st working 135
    2nd working 225
    3rd working 315
    4th working 405



    Leg press no bands 8 plates total 60 reps in one go

    Dumbell stiff legged deads 4x8

    1st working 65
    2nd working 75
    3rd working 90
    4th working 100


    Friday Chest delt pump




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  3. #153
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    Damn that's quite a solid workout and how long did it take to complete it?

  4. #154
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    Quote Originally Posted by MindlessWork View Post
    Damn that's quite a solid workout and how long did it take to complete it?
    Which day?


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  5. #155
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    Quote Originally Posted by tren2k14 View Post
    Dumbell stiff legged deads 4x8

    1st working 65
    2nd working 75
    3rd working 90
    4th working 100
    Just curious why the dumb bells? Does this offer some advantage over a barbell?

  6. #156
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    Quote Originally Posted by malfeasance View Post
    Just curious why the dumb bells? Does this offer some advantage over a barbell?
    I like to use them for a deeper stretch if I us barbell I only use 25lb plates for the same reason.


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  7. #157
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    Quote Originally Posted by tren2k14 View Post
    Which day?


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    My bad, as you put the whole week so then how much time average to complete each day's workout?

  8. #158
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    1.5 hours normally unless a lot of super sets 45 mins to a hour.


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  9. #159
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    Quote Originally Posted by tren2k14 View Post
    I like to use them for a deeper stretch if I us barbell I only use 25lb plates for the same reason.


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    I tweak my back sometimes on these barely touching 45s to the floor, so I am thinking your way would only make it worse for me . . .

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